Mom Fitness
-
Upload
guest836ee6 -
Category
Health & Medicine
-
view
362 -
download
0
description
Transcript of Mom Fitness
![Page 1: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/1.jpg)
Fast Tracks to Fitness
![Page 2: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/2.jpg)
MY INTENTIONS FOR YOU ARE:
TO EMPOWER YOU TO MAKE SMART CHOICES ABOUT EXERCISING
TO HELP YOU APPRECIATE THE SPECIAL NEEDS OF A POST-NATAL BODY
![Page 3: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/3.jpg)
Impact of Labour and Delivery
Possible areas of “trauma”:
Results:
![Page 4: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/4.jpg)
THE POST-NATAL BODY
TRUE OR FALSE: Hormones that cause ligament laxity during pregnancy and delivery are gone immediately after your baby starts breastfeeding.
![Page 5: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/5.jpg)
BE NICE TO YOUR JOINTS
![Page 6: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/6.jpg)
THE POST-NATAL BODY true or false quiz
Abdominal conditioning should begin at 6 weeks post-natal.
Crunches are THE best exercises for flattening and strengthening the abs.
Full thickness diastasis recti tears may require surgical repair.
![Page 7: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/7.jpg)
TRUE OR FALSE?A DIASTASIS IS A FORM OF ABDOMINAL HERNIA.
![Page 8: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/8.jpg)
TRUE OR FALSEDIASTASIS RECTI CAN BE HELPED WITH TRANSVERSUS
ABDOMINUS MUSCLE TRAINING?
![Page 9: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/9.jpg)
I have a diastasis, what do I do (or NOT do)?
• learn to recruit your transversus first and early on
• avoid stomach lengthening yoga poses (ie.upward dog, cobra etc) and situps, or even mini-crunches
• avoid lifting or carrying heavy objects
• avoid lying backwards over a physio ball
• roll to your side to sit up from lying down
![Page 10: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/10.jpg)
PELVIC FLOOR MYTH VS. FACT ?
PELVIC FLOOR MUSCLES ARE IMPORTANT IN STABILIZATION OF THE PELVIS AND LOWER BACK.
STRESS URINARY INCONTINENCE IS A NORMAL OCCURRENCE AFTER HAVING MORE THAN ONE CHILD.
NOTHING CAN BE DONE TO PREVENT OR CORRECT LOSS OF BLADDER CONTROL.
WHEN YOU HAVE A C-SECTION, YOU WON’T NEED TO WORRY ABOUT RETRAINING THE PELVIC FLOOR MUSCLES.
![Page 11: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/11.jpg)
![Page 12: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/12.jpg)
TAKE SOME READING MATERIAL
regarding bowel movements, take tips from the boys...
don’t rush or strain!
you may need to support the perineum
![Page 13: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/13.jpg)
Things you can do
Even if it feels as though nothing happens, contract the “floor” gently (10-20% MVC) and hold for as long as possible, building endurance to 30-40 seconds, also add strong holds-“the knack” for coughing, sneezing, laughing , jumping on a trampoline ;-)
![Page 14: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/14.jpg)
In your training program, record how long you can hold & how many reps and count how many quick “flicks” you can do before the muscle tires
Stop when tired, don’t overdo! Avoid practicing while urinating...
Use reminders, like dots posted around the house, to practice 3-6 times a day.
![Page 15: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/15.jpg)
research has shown that using mental imagery helps reconnect with pelvic floor muscles after delivery.
can picture an elevator ascending many floors
can picture two rings tightening
can picture laces being pulled up into the abdomin followed by the PF
![Page 16: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/16.jpg)
IF YOU WANT TO KNOW MORE
“I LAUGHED SO HARD I PEED MY PANTS. A WOMAN’S ESSENTIAL GUIDE FOR IMPROVED BLADDER CONTROL” BY KELLY BERZUK (OF THE INCONTINENCE AND PELVIC PAIN CLINIC, MANITOBA, CANADA).
“WOMEN’S WATERWORKS” BY DR. PAULINE CHIARELLI
“POST-PARTUM HEALTH FOR MOMS”-A 7 HOUR CLASS TAUGHT OVER ONE OR TWO DAYS BY SUE SHALANSKI, EMAIL [email protected] TO BE ADDED TO THE NEXT CLASS LIST.
![Page 17: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/17.jpg)
WHY BOTHER WITH EXERCISE...
![Page 18: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/18.jpg)
STICK TO YOUR ABC’S
ALIGN- CHECK YOUR POSITION BEFORE YOU BEGIN
AND FREQUENTLY DURING ACTIVITIES
BREATHE- VISUALIZE THE TRIANGLE OF SUPPORT
CORE- ENGAGE YOUR DEEP POSTURAL MUSCLES TO
SUPPORT YOUR SPINE AND PELVIS (THEN GO AHEAD AND MOVE!)
![Page 19: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/19.jpg)
What happened to my body?
• increased cervical, thoracic and lumbar curves
• rounded shoulders
• hyperextended knees
• pronated feet
![Page 20: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/20.jpg)
Tips for aligning:
Widen your sitz bones, relax your ribcage
Imagine a guywire from your pubic bone to the top of your head- feel “lifted”
![Page 21: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/21.jpg)
THE TRANSVERSUS ABDOMINUS IS OUR INTERNAL GIRDLE
![Page 22: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/22.jpg)
A BEAUTIFUL “TA” CONTRACTION FLATTENS THE BELLY
![Page 23: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/23.jpg)
A “good” exercise...
![Page 24: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/24.jpg)
Key concept to master
![Page 25: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/25.jpg)
Fitting Fitness InBe active all day long
Rise and sweat
Streamline the process
![Page 26: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/26.jpg)
WHEN YOUR MOTIVATION IS LOW...
Look at your priorities- where is YOUR wellbeing on the list
Set goals
make it personal-
![Page 27: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/27.jpg)
THE BARE NECESSITIES
Cardio
Strengthening
Stretching
Body Mechanics
![Page 28: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/28.jpg)
SIMPLE DAY PLAN
DAY 1- FOCUS IS ON INCREASING HEART RATE , LEVEL OF EXERTION 5-7
NOTE: EVEN SHORT SESSIONS (20 MIN.)THAT INVOLVE SOME INTERVALS (30 SEC.) CAN BOOST CARDIO FITNESS AND OVERALL CALORIES BURNT
CARDIO STRETCH
![Page 29: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/29.jpg)
How hard am I working?
![Page 30: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/30.jpg)
A SIMPLE PLAN
DAY 2- YOU GO GIRL, BUILD SOME MUSCLE, IT STOKES THE FIRE OF YOUR METABOLISM AND IT MAY WARD OFF OSTEOPOROSIS AND FEELINGS OF WIMPY-NESS
DO 6-10 EXERCISES
STRENGTHEN RESTORESTRETCH CARDIO
![Page 31: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/31.jpg)
Need help?
Take this list to a personal trainer- like TLC Fitness (Tina Currie, 815-3552) and let them teach you how to reform your body
![Page 32: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/32.jpg)
Streeeeeeeeetch
Key groups of muscles a mom should stretch:
![Page 33: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/33.jpg)
Obliques (above)
Hamstrings (at side)
![Page 34: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/34.jpg)
Restoration
• Relaxing yoga in supported poses and held for long periods is good for the mind and those tired muscles.
• Three to try...
![Page 35: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/35.jpg)
TEXT
![Page 36: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/36.jpg)
HOW YOU DO ANYTHING...IS HOW YOU DO EVERYTHING
![Page 37: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/37.jpg)
MIND YOUR BODY MECHANICS!
YOUR BACK WITH THANK YOU
![Page 38: Mom Fitness](https://reader035.fdocuments.in/reader035/viewer/2022081504/5556c49ed8b42ad94d8b4d64/html5/thumbnails/38.jpg)
Thank-you!Please help me improve future
talks by filling out an evaluation form.
Yours in good health,Sue